CrossFit WOD 3/23/2021

Ring Rows/Ring Dips (5 – 5 – 5 – 5 – 5)

5 Sets:

5 Ring Rows

5 Ring Dips
*These should be challenging sets. Choose the appropriate variation to allow for that intensity.

**Execute each set with precision.

***Priority Hierarchy:

1. Form/Mechanics

2. Consistency

3. Intensity

Metcon (Time)

10 RFT:

12 Cal Row

8 Burpees Over Erg

*Substitute a bar for erg if need be

Workout of the Day

CrossFit

  • Saturday, July 24th 2021

    CrossFit Elizabethtown – CrossFitWarm-up (No Measure)A. General
    3mins Row or Bike @increasing intensity on each min

    B. Mobility
    Worlds Greatest Stretch
    10 reps/side

    C. Specific
    2 sets @Hard
    10 Wall balls
    5 Burpees
    5 Cal row
    Rest 1 minMetconA2: Metcon (AMRAP – Rounds and Reps)Team Version

    AMRAP 30 mins
    42 Thrusters 115/75lbs
    42 Bar facing Burpees
    42 Cal Row

    You go, i go. One person working at a timeExtra AccessoryMetcon (No Measure)Bird dog + row
    3 x 10/side
    Rest 30 sec between sides and sets ()

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